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Enhance Your Eggs to Increase Their Satiety: Top 10 Additions

Enhance your morning scramble with these 10 nutritious extras: Greek yogurt, leftover rice, and other protein- and fiber-packed ingredients to make your eggs more tasteful and filling.

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3 min read
Boost your morning scramble with these ten protein- and fiber-packed ingredients from Greek yogurt...
Boost your morning scramble with these ten protein- and fiber-packed ingredients from Greek yogurt to rice leftovers, transforming your eggs into a more filling and nutritious cuisine.

Enhance Your Eggs to Increase Their Satiety: Top 10 Additions

Craving a hearty breakfast that won't break the bank? Look no further! With skyrocketing egg prices, we've got some genius hacks to help you stretch out those precious eggs and enjoy tastier, filling meals. No more skimping on proteins like vitamin D-rich eggs—these add-ins will take your breakfast game to a whole new level, without draining your wallet.

Protein and fiber are key to boosting satisfaction and warding off mid-morning hunger pangs. Eggs already contain six grams of protein per egg, but we can still boost that number for sustained energy! Fiber isn't typically found in eggs, so our alleys-in ingredients will be a lifesaver there.

Amber Young, MS, RDN, founder of Redefined Nutrition, shares her insights on why these extras are a game-changer: "These supplemental ingredients add more volume and nutritional value, and they might even allow us to maybe only need to use one to two eggs to feel full and satisfied." Thanks, Amber!

Here are some amazing ingredients to work into your eggs for a wholesome, filling breakfast:

  1. Milk: While some might scoff at adding milk to eggs, Amber recommends it as a fantastic way to give your scramble a fluffier texture. Just add a splash for some extra creaminess and calcium.
  2. Greek Yogurt: Whisk in a dollop of plain yogurt for a protein boost and creamier texture. Greek yogurt is also a brilliant source of probiotics, which can help improve digestion.
  3. Cottage Cheese: Add a quarter cup of cottage cheese to the mix for a protein-packed breakfast that's reminiscent of Starbucks' famous sous vide egg bites.
  4. Cheese: Toss in some cheese for a delectable finish. The melted cheese gives your dish a rich, lovable texture. Try out various cheese types to find your perfect match—feta, provolone, or spicy pepper jack, anybody?
  5. Tofu: Silken tofu might seem an odd choice, but give it a chance! This plant-based protein easily melds with other ingredients to create a smooth, delicious blend. Whisk it together before adding it to your eggs for a creamier consistency.
  6. Sausage: Chop up and sauté your favorite sausage to amp up the protein and flavor quotient. Turkey, chicken, pork, or plant-based sausages are all excellent options.
  7. Vegetables: Spinach, kale, sweet potatoes, asparagus, bell peppers, artichoke hearts, and avocado are just a few veggies that complement eggs wonderfully. Vegetables can help increase the fiber and overall volume of your breakfast dish, keeping you feeling fuller for longer.
  8. Rice: Cooked rice leftovers are a great way to boost fiber and improve the texture of your breakfast. Just make sure to use rice leftovers that have cooled down, as cooled rice digests slower and can help control blood sugar levels.
  9. Beans: Black beans, in particular, are an incredible source of both protein and fiber. Make a Tex-Mex-inspired scramble by adding salsa, cheese, and avocado for a delectable breakfast to-go or wrap it in a corn tortilla for a breakfast burrito—yum!

These clever hacks will help you make your egg-based breakfast dreams come true without breaking the bank. Switch up flavors with different ingredients, and get creative when preparing your daily dish! Plus, with the added protein and fiber, you'll be left feeling energized and satisfied all morning long.

  1. Protein and fiber are essential for boosting satiety and preventing mid-morning hunger pangs, and these supplemental ingredients provide more volume and nutritional value, allowing us to potentially use fewer eggs for a filling meal.
  2. Amber Young, a nutrition expert, suggests adding milk to eggs for a fluffier texture, as well as Greek yogurt, cottage cheese, or cheese for extra protein and a creamier texture.
  3. Silken tofu, sausages, and various vegetables can also be incorporated into eggs for added protein, flavor, and fiber, helping to keep you feeling fuller for longer.
  4. Cooked rice leftovers and beans, particularly black beans, can boost fiber content and improve the texture of your breakfast dish, while also controlling blood sugar levels.
  5. By experimenting with different ingredients and preparing the dish creatively, you can make your egg-based breakfast dreams come true without exceeding your budget.
  6. With these hacks, you can switch up flavors, boost protein and fiber intake, and feel energized and satisfied throughout the morning.

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